Hey {{first_name}},
I flippin love fruit and I especially love a good fruit salad. However, when my IBS was at its worst I thought I couldn’t eat fruit salads or they would make me sick. But I was so wrong.
It’s not about cutting foods out, it’s about finding the right amount of each food and making it work for you. But that can sometimes be a pain in the ass. So I have done it for you with this fruit salad (and all my other recipes).
All the fruits in this recipe are in low FODMAP concentrations and accounted for ‘stacking’, making it ideal for sensitives stomachs, especially IBS.
The next best thing about this recipe is that the combination of polyphenol rich foods and the high amount of calcium from the yogurt, all massively help your gut health by improving your intestinal function and by feeding beneficial gut bacteria.
I highly recommend trying this and having it as a light snack, in-between meals.
For the best benefits I would avoid having this along side (immediately before, with or after a meal) as FODMAPs can add up. so although this recipe is lower FODMAP and the meal you might be having could be lower FODMAP, eaten within the same 2 hour period could lead to minor gut issues.
So best practice is if you’re having a snack, have it 2 hours before and after a meal.
The recipe
Serves: 1
Prep time: 3 mins
Cook time: 2 minutes
Ingredients:
140g lactose‑free Greek yogurt
50g strawberries
40g blueberries
20g raspberries
10g chopped pecans
1 tsp maple syrup
½ tsp vanilla extract
Method:
Add the yogurt to a bowl
Crush the pecans
Then add the pecans with all the other ingredients as toppings.
Why it works for your gut
Low FODMAP quantities of each food are used and stacking is accounted for. For example, the strawberries, raspberries and pecans are all within their low FODMAP quantities and at quantities to help reduce the stacking of FODMAPs.
If you know you can tolerate the FODMAP excess fructose, have as many strawberries and raspberries as you like, you can swap maple syrup for honey.
Macros
Protein: 7g
Carbs: 22g
Fat: 14g
Kcals: 250
Recipe Ebook
If you want more IBS-friendly meals that actually taste good without second guessing every ingredient, I’ve put everything into my IBS-friendly recipe book.
Over 65 IBS friendly recipes across breakfast, lunch and dinner, plus a simple FODMAP reintroduction guide and a personalisation system so you can adapt every meal to your own gut.
It’s the exact approach I used to go from constantly struggling with symptoms to being able to eat with confidence again.
Honestly, it’s what I wish I had when my IBS was at its worst.
👉 You can get it here:
IBS Friendly Recipe eBook (GBP £)
65 gut-friendly recipes. No guesswork. Portion-controlled recipes designed for IBS. Every dish has been FODMAP-checked so you know exactly what you're eating.
Let me know how you get on :)
Zak